- September 21, 2026
PV Sindhu Workout: Her One-Leg Balance Exercise Is Now Everyone’s New Fitness Obsession
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PV Sindhu’s one-leg workout: This workout puts balance, stability and unilateral strength in focus. Discover the fitness essentials and exercises to upgrade your training.
PV Sindhu’s latest workout puts the spotlight on single-leg strength, balance and athletic conditioning.
PV Sindhu Single-Leg Workout: PV Sindhu has once again given fitness enthusiasts something to talk about with her latest workout. The badminton champion recently shared a glimpse of her training featuring single-leg exercises, putting the spotlight on balance, stability and unilateral strength.
The “just me vs me” approach may sound simple, but single-leg training can be seriously challenging. Unlike conventional bilateral exercises where both legs work together, unilateral movements require each side of the body to stabilise and produce force independently.
For an athlete like Sindhu, that makes exercises involving one-leg balance particularly relevant to strength, coordination, stability and athletic performance.
And you don’t necessarily need to train like an Olympic-level athlete to bring some of these principles into your own workout.
If Sindhu’s latest fitness video has inspired you to take your leg day more seriously, these premium fitness essentials can help you build a more purposeful home or gym setup.
PV Sindhu Single-Leg Workout: 5 Premium Fitness Essentials to Upgrade Your Training
1. Adjustable Dumbbells for Single-Leg Strength Training
Single-leg exercises such as single-leg deadlifts, Bulgarian split squats and step-ups can become significantly more challenging when resistance is introduced.
A good pair of adjustable dumbbells gives you the flexibility to progressively increase the load as your strength improves, rather than having to buy several pairs of weights.
For exercises inspired by Sindhu’s training, look for dumbbells with a secure grip and an adjustable weight range that allows you to move from controlled beginner-level movements to heavier strength work.
How to use them: Hold one dumbbell in the opposite hand during a single-leg deadlift to add an extra balance challenge, or use a pair for weighted split squats.
2. A Premium Exercise Mat for Stability Work
Balance training is only as effective as the surface you’re training on. A supportive exercise mat can provide cushioning during floor-based strength and mobility work while giving you a dedicated workout surface.
For a single-leg-focused session, choose a thick, high-quality training mat with good grip, particularly if your workout includes lunges, squats, mobility drills or core exercises.
A premium mat is also a worthwhile investment if you’re building a home gym because it can be used for everything from strength training to stretching and recovery sessions.
How to use it: Use the mat for warm-ups, mobility drills, core exercises and controlled balance work before progressing to more demanding unilateral movements.
3. Balance Board for Proprioception Training
If there is one piece of equipment that fits the PV Sindhu balance-training story, it’s a balance board.
Balance boards challenge your body to constantly make small adjustments to maintain stability, making them useful for developing proprioception, coordination and lower-body control.
They’re also a fun way to make a conventional workout more challenging.
How to use it: Start with simple two-foot balancing before attempting controlled weight shifts. Once you’re comfortable, incorporate other balance drills under proper supervision.
Important: Don’t jump straight into advanced single-leg exercises on an unstable surface. Build your balance gradually and use support when needed.
4. Premium Resistance Bands for Unilateral Training
Resistance bands may look simple, but they’re incredibly versatile for lower-body and stability workouts.
A quality resistance-band set can be used for lateral walks, glute activation, split squats, hip exercises and mobility work, making it useful before and during a single-leg workout.
For a Sindhu-inspired training session, bands can be particularly useful for strengthening the muscles around the hips and legs while working on controlled movement.
How to use them: Add a loop band above the knees during controlled squats or lateral movements, or use longer resistance bands for assisted strength exercises.
5. Premium Training Shoes With Stability and Grip
And finally, don’t underestimate your footwear. Single-leg exercises place greater demands on balance, foot control and stability, so a proper training shoe is a far better choice than running shoes designed primarily for forward movement.
Look for a pair with a stable base, secure heel support and sufficient grip for strength and gym training.
For anyone taking inspiration from an athlete like Sindhu, investing in proper training footwear is one of the easiest upgrades you can make to your workout routine.
How to use them: Wear training-specific shoes for strength sessions, balance work and gym workouts, particularly when performing unilateral movements.
Why Is Single-Leg Training So Effective?
Single-leg exercises are a form of unilateral training, meaning you work one side of the body independently rather than relying on both legs simultaneously.
Exercises such as single-leg deadlifts, Bulgarian split squats and single-leg squats can challenge several components of fitness at once, including strength, stability, coordination and balance.
They can also reveal differences between the two sides of your body. That’s one reason unilateral movements are popular in athletic strength and conditioning.
For a badminton player, where rapid changes of direction, lunges, jumping and single-leg landings are part of the sport, these qualities are particularly relevant.
Single-Leg Exercises You Can Try
If you’re new to unilateral training, there’s no need to begin with an advanced pistol squat.
Start with simpler movements and gradually progress.
Beginner
Supported single-leg balance
Step-ups
Reverse lunges
Assisted split squats
Single-leg calf raises
Intermediate
Bulgarian split squats
Single-leg Romanian deadlifts
Lateral lunges
Weighted step-ups
Single-leg glute bridges
Advanced
Pistol squats
Loaded single-leg deadlifts
Jumping split squats
Single-leg box squats
The objective isn’t to imitate an elite athlete’s workout immediately. It’s to develop control first and intensity later.
How to Improve Your Balance
Balance is a skill that can be trained.
Start by standing on one leg for a short period while keeping your posture tall. Once that becomes comfortable, try controlled movements such as reaching forward, performing a supported single-leg squat or incorporating a light resistance band.
You can gradually increase the difficulty by reducing external support or adding resistance.
However, balance exercises should always be performed in a safe environment, particularly when you’re progressing to unstable surfaces or loaded movements.
PV Sindhu’s Workout Is a Reminder That Fitness Isn’t Just About Heavy Weights
One of the most interesting things about Sindhu’s training clip is that it highlights something often overlooked in gym workouts: strength isn’t simply about how much you can lift.
Balance, coordination, stability and control all contribute to physical performance.
That’s particularly true for athletes, but these qualities also matter in everyday movement.
So, if PV Sindhu’s “just me vs me” workout has inspired you to rethink your next leg day, start small. Add a few unilateral exercises to your routine, focus on controlled movement and gradually increase the challenge.
You don’t need to train like a professional badminton player. But you can certainly borrow one of the principles behind elite athletic training: make every movement count.
About the Author
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady…Read More
September 21, 2026, 13:34 IST
